What are Protein Sources?
Animal-based foods (meat, poultry, fish, eggs, and dairy foods) tend to be good sources of complete protein, while plant-based foods (fruits, vegetables, grains, nuts, and seeds) often lack one or more essential amino acids.
Cheap Protein Sources In South Africa?
Meat:
Meat is a good but often expensive source of protein, however, there are more affordable options. For example, the Dorsland or Karoo works available from Shoprite and Checkers retail for less than traditional boerewors.
Chicken feet and necks are an excellent and popular source of protein. Tin Stuff’s tinned chicken feet and necks are highly nutritious, have a long shelf life, and are available exclusively from Shoprite for just R19.99.
Other affordable options for protein are pork, which is mostly cheaper than chicken or red meat, liver, frozen chicken, and ground mince.
Shoprite also offers consumers the choice of Value Ground Beef Mince, which retails for up to R10 per kilogram less and does not sacrifice the nutritional protein values associated with meat.
Pilchards and sardines:
Tinned fish like pilchards and sardines, sold under the Ritebrand private label brand in Shoprite supermarkets, are another affordable protein option. It is also one of the best sources of calcium and vitamin D which are essential for bone and muscle health, as well as omega-3 fatty acids.
Eggs:
Eggs are almost pure, very high-quality protein and provide virtually the entire adequate intake of vitamin B12 and choline for young children, while the essential fatty acid content is good for pregnant mothers. Eggs are available at multiple price points to aid consumers with different buying habits and requirements.
Pulses:
These plant foods contain protein and include beans, peas, chickpeas, and lentils. According to the Food Advisory Consumer Service (FACS), an independent food and nutrition consumer service, pulses play an important role as part of a healthy, balanced diet. They’re available in dried or tinned form, both of which retain their nutritional qualities. Look out for the range of Pot O Gold tinned products available exclusively from Shoprite and Checkers.
Cereals:
Cereals are not usually considered a good protein source but may provide an adequate amount, relative to energy, for adults. It is important to consider the protein quality in cereals, as cereal diets tend to be deficient in one or more essential amino acids.
What is the cheapest source of protein in South Africa?
Veggie proteins, such as beans and lentils, are quite inexpensive, very nutritious, easy to prepare, and taste great. Make the meat in your dishes go further by mixing in kidney beans, mixed beans, lentils, or even baked beans.
How to get 100 grams of protein cheaply?
Here’s one way to do it:
- Greek yogurt (15 grams of protein)
- Beef sausage (14 grams)
- 1 ounce of mixed nuts (5 grams)
- Two eggs (12 grams)
- Snack cheese (5 grams)
- Four slices (2 ounces) of deli ham (10 grams)
- Two slices of rye bread (10 grams)
- ½ cup of rolled oats (5 grams)